Cap'N Crunch Sweetened Corn & Oat Cereal scores 3/100 (Avoid) due to its high **added sugar** content and classification as an **ultra-processed food**.
This Cap'N Crunch cereal receives a FoodScore of 3/100, indicating it is best avoided for regular consumption.
A single serving contains 30.93g of added sugar, a significant contributor to its low score.
The product is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this cereal has substantially more added sugar and sodium.
It provides notable amounts of iron (65% DV) and zinc (87% DV) per 100g.
Scores -44 points above the grain category average (47/100 across 2269 foods).
Fiber
2.2g
8% of Daily Value
Protein
4.16g
8% of Daily Value
Added sugar
30.93g
62% of Daily Value
Sodium
746.51mg
32% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Micronutrients (Iron, Zinc, Vitamin A, Folate, Riboflavin)+10
−
What holds it back
Added sugar (30.9g)-25
Sodium (746.5mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 3
Cap'N Crunch Sweetened Corn & Oat Cereal earns a FoodScore of 3 out of 100, primarily driven by its nutritional profile. A major factor is the high added sugar content, with 30.93g per 100g, which incurs a significant penalty. The presence of trans fat, even in a small amount (0.07g per 100g), also contributes to the low score. Furthermore, its classification as a NOVA class 4 food indicates it is ultra-processed, leading to an additional penalty. The sodium content, at 746.51mg per 100g, also negatively impacts the score. While the cereal does receive bonuses for its fiber content (2.2g per 100g) and fortification with micronutrients like iron (11.7mg, 65% DV), zinc (9.6mg, 87% DV), Vitamin A (13% DV), and Folate (250% DV), these positive aspects are outweighed by the penalties. Compared to a baseline of plain rolled oats, Cap'N Crunch contains significantly more added sugar and sodium, and is a less nutrient-dense option.
Health benefits
What the nutrients in cap'n crunch sweetened corn & oat cereal 1.51 ounce plastic cup actually do for you, grounded in established dietary science.
Source of Fortified Iron
This cereal is fortified with iron, providing 11.7mg per 100g, which is 65% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals seeking to increase their iron intake, particularly those with dietary restrictions or increased needs, this product can contribute to daily requirements when consumed as part of a balanced diet.
Good Source of Zinc
Cap'N Crunch cereal offers a substantial amount of zinc, with 9.6mg per 100g, meeting 87% of the Daily Value. Zinc is a crucial mineral for immune function, wound healing, and DNA synthesis. Including foods fortified with zinc can help ensure adequate intake, especially for those who may not consume enough zinc-rich foods regularly.
Provides B Vitamins and Folate
This product is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride, along with a high amount of folate (250% DV per 100g). These essential B vitamins play vital roles in energy production and nerve function. Folate is particularly important for cell division and growth, making this cereal a notable source for these micronutrients.
Cap'N Crunch Sweetened Corn & Oat Cereal scores 3/100 (Avoid) due to its high added sugar content and classification as an ultra-processed food.
How to eat it
Cap'N Crunch cereal is typically consumed as a breakfast item, often with milk. It is also sometimes eaten as a dry snack. A common portion size is one container (43g), but it's easy to consume larger amounts, which would increase intake of added sugars and sodium.
To reduce the overall sugar load, consider mixing a smaller portion of Cap'N Crunch with a higher-fiber, unsweetened cereal like plain shredded wheat.
Pair this cereal with a source of protein and healthy fats, such as a handful of nuts or a serving of plain Greek yogurt, to help moderate blood sugar response.
Use this cereal as an occasional treat rather than a daily breakfast staple to limit consistent intake of ultra-processed ingredients and added sugars.
Things to keep in mind
Consumers should be aware of the high added sugar content in this cereal, which is 30.93g per 100g. The ingredient list also includes Yellow 5 and Yellow 6, which are artificial food colorings. Some individuals, particularly children, may experience sensitivities to these dyes. The presence of BHT as a preservative is also noted. Individuals managing sodium intake should be mindful of the 746.51mg of sodium per 100g. While the product is fortified with several micronutrients, its overall nutritional profile suggests it should be consumed in moderation.
Is Cap'N Crunch Sweetened Corn & Oat Cereal healthy?
Cap'N Crunch Sweetened Corn & Oat Cereal scores 3/100, indicating it is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar content (30.93g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients like iron and zinc, these do not outweigh the nutritional drawbacks.
How does Cap'N Crunch compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like plain rolled oats, Cap'N Crunch has significantly more added sugar and sodium. Even when compared to other sweetened cereals, its high sugar and ultra-processed nature place it lower on the nutritional scale. For example, a cereal like Cheerios, while also processed, typically has less added sugar and more fiber per serving.
What is 'palm and/or coconut oil' in the ingredients?
The ingredient 'palm and/or coconut oil' refers to the types of fats used in the cereal. Both palm oil and coconut oil are sources of saturated fat. The manufacturer uses 'and/or' to indicate that the specific oil used may vary depending on availability, but both contribute to the saturated fat content of the product.
What is a reasonable portion size for this cereal?
The declared serving size is one container (43g). Sticking to this portion helps manage the intake of added sugar and sodium. Consuming larger portions would significantly increase the amount of these components, making it more challenging to adhere to dietary guidelines for sugar and sodium.
Can this cereal be part of a balanced diet?
This cereal can be included in a balanced diet as an occasional treat, but it is not recommended as a daily staple. Due to its ultra-processed nature and high added sugar, it's best to prioritize whole, minimally processed foods for most meals. When consumed, consider pairing it with nutrient-dense foods to balance the meal.